How to Build Up Lean Body Mass?

Natural muscle building is preferred over unsafe methods such as using steroids

If you are an athletic performer who needs more muscle mass, or you just want to build up lean body mass to look better and stay healthier, this can be done with a few simple steps. Natural muscle building is the way to do this, instead of trying to take dangerous shortcuts like steroids and illegal performance enhancers. The key is to lower your body fat percentage while building up lean muscle mass at the same time. Lean muscle helps your body burn more calories, because it requires more energy to maintain than fat does. Building muscle is a simple equation. Include a lot of high protein sources in your diet, preferably low fat options like fish and chicken, because protein is essential for muscle building in your body. It is important to have enough, because no matter how much you exercise if protein is absent you can not build lean muscle. Dairy products, beans, cereal, and other sources of protein can also help you meet your desired protein intake.

Natural muscle building means strength training. All of your muscle groups should be trained frequently, and you should push yourself to the limit every time you work out. By strength training a little more each time you are challenging your muscles, and causing your body to shed fat and create lean body mass instead. Evaluate your progress by tracking your body fat percentage or BMI. Check out a home gym if possible, because many times investing the money will motivate you. A home gym is much more convenient to use as well, so you will probably work out more and will see more muscle as a result.

Get active in other ways besides strength training. Take a walk every day, use the stairs instead of the elevator, pick a sport or go swimming a few times a week, but find a way to get active that you will enjoy and stick with. Aerobic exercise in addition to strength training will help you burn of calories and fat, and increase your endurance and cardiovascular health. Calculate how many calories you take in each day and make sure that you expend at least that many in exercise and daily activities, and more than this amount if you want to lose weight.

Building lean body mass requires a lot of water, so make sure you drink plenty of it. Stay away from high calorie and sugary drinks like sodas and kool aid, and opt for plain o flavored water instead. Water is vital for every process and reaction in your body, and this includes eliminating fat and building muscle both. If you do not drink enough water your body can not operate efficiently, and you will not build as much muscle.

Lean body mass affects your athletic performance and appearance, as well as your weight. Building up muscle will give you more stamina and endurance, allowing you to go farther and longer. A combination of a proper diet, weight training exercises, and aerobic exercise will help you build up lean body mass in no time. As you follow these tips you will see your percentage of body fat go down while your percentage of lean muscle increases. Remember that not all fats are bad for you, but to stay away from saturated fats and make sure to get plenty of essential fatty acids in your diet because these are good fats. Natural muscle building methods can help you build lean body mass and get rid of excess body fat. You should aim for between fifteen and twenty five percent fat and the rest of your body should be lean muscle.

2 Responses to “How to Build Up Lean Body Mass?”

1

Body builder Says:
Hey great post...I really enjoyed the post...and the picture you have choose to dipict the lean body is really perfect....Could you mention something on what type of Diet should I take....August 1st, 2009 at 4:10 am

2

Abhishek Says:
Very useful information. Many of my friends ask me how to build lean muscles, I will definitely recommend them to go through this article...June 13th, 2009 at 12:16 pm